25 Habits Worth Doing Every Day
Doing something every day is such a powerful way to form a habit and I would recommend you to make a list of Twenty-five (25) habits that are worth doing on a daily basis:
25 Habits to look at which can be instrumental in helping you achieve ‘Self Health and Living Excellence’ while achieving life’s success:
1. Floss every day:
A study from New York University in 2008 shows that daily flossing reduced the amount of gum-disease-causing bacteria in the mouth. This bacteria is thought to enter the bloodstream and trigger inflammation in the arteries, a major risk factor for heart disease. Other research has shown that those who have high amounts of bacteria in their mouth are more likely to have thickening in their arteries, another sign of heart disease. I really do think that other than keeping and maintaining your dental health, people should floss twice a day to get the biggest life expectancy benefits.
Flossing is essential to reduce tooth decay and it helps to give you the best smile possible achieving positive image and good first impression.
2. Move around:
“Exercise is the only real fountain of youth that exists,” says Jay Olshansky, a professor of medicine researcher at the University of Illinois at Chicago. “It is like the lubricant in your car. With it, you car will run better.” Study after study has documented the benefits of exercise to improve your mood, mental acuity, balance, muscle mass, and bones. The benefits kick in immediately after your first workout. Don’t worry if you are not a gym enthusiast. Those who see the biggest payoffs are those who go from doing nothing to simply walking around the neighbourhood or local mall for about 30 minutes a day. Building muscle with resistance training is also ideal, but dancing classes with the right instructor can give you almost similar strength-training effects if you’re not into weight lifting.
3. Eat a fibre-rich cereal for breakfast:
Getting a serving of whole-grains, especially in the morning, appears to help us maintain stable blood sugar levels throughout the day. Those who do this have a lower incidence of diabetes, a known accelerator of ageing while boosting your energy.
4. Get at least six (6) hours of shut-eye:
Instead of skimping on sleep to add more hours to your day, get more to add years to your life. Sleep is one of the most important functions that our body uses to regulate and heal cells. Medical researcher has confirmed that the minimum amount of sleep that adults need to have to get those healing is about six hours.
5. Consume whole foods, not supplements:
Strong evidence suggests that people who have high blood levels of certain nutrients-selenium, beta-carotene, vitamin C and E- age much better and have a slower rate of cognitive decline. There are more than 200 diffferent carotenoids and 200 different flavonoids in a single tomato and all these chemicals can all have complex interactions that foster health beyond the single nutrients we know. Avoid nutrients lacking white foods (breads, flour, sugar) and go for all colourful fruits and vegetables and dark whole-grain breads and cereals with their host of hidden nutrients.
6. Be less neurotic:
There is new study showing that people who live a longer life span and age well tends not to internalize on things on dwell on their troubles. Learn to infuse worries with a healthy dose of humour. If this inborn trait is lacking in you, find new ways to deal and manage your stress: Dancing, cycling, walking, exercise, tai-chi or just deep breathing for a few moments are all good. Brooding over sad things in your life, eating chips and biscuits, binging drink in front of the TV are bad, all bad!
Remember to snack well. Substitute chips, candy and chocolate with fruit, vegetables (carrots and celery) and nuts.
7. Be a creature of habit:
Going to bed and waking up at the same time each day is a good habit to keep your body in good equilibrium. As we age, it is harder to bounce back if say, you miss a few hours of sleep one night or drink too much alcohol. This can also reduce your immune defences, leaving you more susceptible to flu, viruses or bacteria infections.
You can make a habit of waking up early at 5am and spending time working on yourself before going to work.
8. Live religiously:
One of the basic tenets of religion is that it’s important to cherish the body that’s on loan from God, which means no smoking, alcohol abuse, or overindulging in sweets. Religious individuals stick to a vegetarian diet based on fruits, vegetables, beans and nuts, occasional fasting, and get plenty of exercise.
They’re also very focused on family and community.
9. Stay connected:
Have a regular social contact with friends and loved ones is key to avoid depression, which can lead to premature ageing and death, something that happens to elderly widows and widowers. Having regular contact with a close friend/partner and family members provides motivation to live longer through healthy living and diet. People who are socially connected are said to be happier, likeable and reported to have happier marriages and more satisfying work lives than their peers who are socially less connected.
I try to send a quick email or text to a friend each day. It’s a great way to stay in touch with friends when I am extremely busy.
10. Be conscientious:
People who are conscientious are said to be more prudent, persistent and well organized. They are more inclined to follow doctor’s orders and undergo routine check-ups.
11. Don’t retire:
Evidence shows that in societies where people stop working abruptly, the incidence of obesity and chronic disease skyrockets after retirement. A study in the outskirt of Italy which has a high percentage of centenarians has a different take on their leisure time. After people retire from their jobs, they spend most of the days working on their little farm, cultivating grapes and vegetables. They are never really inactive. If farming is not really for you, join groups who need seniors to volunteer for example, in local museum, art galleries or schools.
12. Review or (even better) Rewrite your goals:
Each day I try to get closer to achieving my short, medium and long term goals. Starting the day by reviewing or rewriting my goals means that I had better awareness of them throughout the day. As Robin Sharma says:
“With better awareness you can make better choices and when you make better choices, you will see better results.”
13. Read and/or Listen to motivational material:
In the morning a whole day of endless possibilities lies ahead. Motivate yourself to play your best game by reading and listening to inspirational books/audio books.
14. Visualize the day ahead:
Take a few minutes to shut your eyes and visualize what you want to happen in the coming day. It’s amazing how often my desires become reality when I do this.
15. Write a “To do” list:
I like to write out a list in my diary of the important task I need to do that day. As they completed I put a line through them. So simple, yet so effective.
16. Check the news headline:
I think it is important to have an idea of what is happening in our community and the world. Also, if I don’t at least check the main stories, I find myself left out of conversations throughout the day.
17. Take a multivitamin:
I try to eat a well balanced diet, but taking a multivitamin daily reassures me that I am obtaining the proper amount of vitamins and minerals that I need.
18. Tidy up:
A cluttered house can lead to a cluttered mind and fuzzy thinking. I find it’s best to stay on top of things by tidying up each day and be organized.
19. Take time to look good:
It’s a reality of life that people judge us by our appearance. I take a few minutes each morning to ensure that you go out into the world looking the best you can.
20. Put first things first:
Many people have their day controlled by tasks that are urgent, but not necessarily important. Examples include interruptions, some email and some phone calls.
The habit of putting first things first is about organizing and executing your life around your deepest priorities.
21. Be proactive:
Being proactive means showing initiative and taking the responsibility to make things happen. Whenever I want something to happen, I ask myself asking the question, what can I do to make this happen?
22. Save money for the future:
Try saving at least 10% of each pay-check. If you are struggling to save up for future goals, or regular events (like Christmas), then it is really helpful to get into a simple habit. That might mean setting up automated transfer from your current account to your saving account so that you don’t even think about your savings. It could also mean earmarking particular money gifts, for instance, bonuses – for your savings. Yes, it might be odd or difficult at first, but once you are into the habit of saving little and often, it’s much easier to stick to it.
A great way to find the money to save is to break it down to a daily amount for example RM10-RM15 or more.
23. Wind down in the evening:
I try to switch off the computer and the TV about 30 to 60 minutes before bedtime and let my brain have some down time after a long day. I sleep far more peacefully when I do this.
24. Review my day:
I find this a great way to hold myself to account for taking action throughout the day. Did I get closer to achieving my goals? Did I complete my to-do list? Did my day go as planned? If not, why?
25. Have family time and take time out for yourself:
Be there most evenings. Family time is about quantity and quality. This is also a big one which a lot of us miss out on: taking the time we need for ourselves. Just like the rest of life, this one is a habit. You might set aside a specific time slot each day which is just for you-guilt free. Or you might pick a longer period of time each week – say, Sunday afternoons where you can have time to do something just for you.
It’s unlikely that you’ll become miraculously “less busy” next week or next month. Even if you can only find half an hour once a week just for yourself, start getting into that habit now.
What habits are already working for you? And what might you add into your life next?